24 Day Challenge Step 2 Max Pack Phase

Transcription

24 Day Challenge
Step 2
Metabolism Reset / Fat Burning (Days 11- 23)
Max Pack Phase
To receive the best results, enter and finish this program with a full commitment and complete it “as
designed”. To see the end results of this program, it is recommended that you take before pictures
with full body measurements (waist, chest, hips, arms, etc.) and after pictures with after
measurements. If you like the results of the 24 Day Challenge program and would like to continue, it
is recommended that you repeat Step 2 as many times as necessary to achieve your desired look.
Then you can customize your AdvoCare products to meet your needs. Speak with the person who
introduced you to help customize a plan!
For this step, there are two options:
Option 1: Max Pack Phase [more simple]
Option 2: Lean-In-13 Zig-Zag Program [more advanced, contact for details]
This document provides a detailed instructions and daily checklist for Option 1: Max Pack Phase. It is
simpler and you will continue eating like on Step 1 (The Herbal Cleanse).
Step 2: Metabolism Reset / Fat Burning (Days 11- 23)
What is the Max Pack Phase? Step 2 helps to put your metabolism back on the right track and
pushes your body into an intense “fat burning” mode. Use your Step 2 AdvoCare products and
continue eating like on Step 1 (the Herbal Cleanse) over the course of 13 days (for example, this
option would be for someone who cannot go without complex carbohydrates or fruit).
Below is a list of the products you will use for Step 2 (Days 11-23). For maximum results, you can
take the optional thermogenics supplements such as ThermoPlus™ and LeptiLean™ during this step.
Step 2 ( Days 11 – 23) Core Product Details
Metabolic
Nutrition System
(MNS)
Helps you target your specific weight management
challenges
Sharpens mental focus and alertness
Spark™
Provides low calorie and Sugar-free Long-lasting
energy
Take anytime during the day for a natural energy lift.
Meal
Replacement
Shake
Nourishes Muscles and Supports Metabolism
A perfectly balanced, satisfying meal
Take within one hour of waking up.
Step 2 ( Days 11 – 23) Optional Product Details
OmegaPlex®
Step 2: Metabolism Reset / Fat Burning
Superior source of omega-3 fatty acids
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Notice: This particular program regime is created by AdvoCare Independent Distributors and not through AdvoCare corporate. Please
consult your health care provider before making any dietary or fitness modifications.
Catalyst™
Supports & preserves muscle tone, enhances strength
& energy during workouts & forces the body to burn a
higher % of fat!
ThermoPlus™
Innovative weight-loss enhancer that contains key
botanical extracts to help support efficient metabolism
and suppress appetite.
MuscleGain™
Metabolically balanced blend of high-grade proteins
that supplies amino acids and other nutrients that are
essential to protein synthesis and muscle building in
an easy-to-digest formula that includes digestive
enzymes to improve absorption of protein.
LeptiLean™
Premium weight management product helps promote a
feeling of fullness and satiety, helps support appetite
control and aids in boosting metabolism. LeptiLean is
caffeine free.
•MNS®*: The “before meal” packs MUST be taken on an empty stomach to work. It is also critical that
you EAT 20 – 30 MINUTES after you take each of them (include protein in your meal/snack). This will
give you the smooth energy and physical results you are looking for. If you happen to “forget” to take
the 2nd pack before lunch, you can wait until the afternoon (when your stomach is empty) to take it.
Remember that you will still need to eat a snack or meal within 20 - 30 minutes if you choose to take
it this way. If you feel “too much energy” or “not enough energy”, ask your AdvoCare coach to help
you switch over to one of the other versions of MNS®. The 3rd & 4th packs are rich in vitamins and
minerals and require a full stomach to digest them appropriately. Do not take these two without food.
• SPARK™ / SLAM™*: You can take more than one serving of SPARK™ or SLAM™ throughout the
day as needed for energy (empty stomach). Some people find it helpful to drink this in the morning
with the “before breakfast” set of pills and then again in the afternoon.
•THERMOPLUS™*: You want to find the right amount for you based on the overall energy effect you
get from this product. The bottle recommends taking only (1) of these a day.
•CATALYST™*: You can take as much Catalyst™ as you can fit in during your day (only empty
stomach - do NOT take with food.). The schedule below accounts for two times per day, but you may
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add more or less. Take Catalyst™ in sets of (3 - 6) capsules at a time. You can eat 30 minutes after
taking it.
•MUSCLE GAIN™* and MEAL REPLACEMENT SHAKE*: Do not add any other form of protein to
either of these shakes (ie. use water, not milk). Do not add fruit, juice, or yogurt to the Meal
Replacement Shake (this throws off the carbohydrate / protein balance that is important to fat
burning). You can blend fruit with a serving of Muscle Gain™ in place of your Meal Replacement
Shake at breakfast if you wish. This keeps your protein / carb ratio on target
IMPORTANT: Commit to 90-days of MNS® at the very least if you are looking for continued
results and to feel your best.
Every 90 days, stop MNS® & ThermoPlus™ and complete the 10-day Herbal Cleanse, then go
back on MNS® and ThermoPlus™ and continue your original routine (you can continue
SPARK™, Catalyst™, and Shakes during the Herbal Cleanse).
Note: Your stomach is considered “empty” two hours after the last time you ate.
*These statements have not been evaluated by the FDA. These products are not intended to
diagnose, treat, cure or prevent any disease.
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Detailed Instructions and Daily Checklist for
Option 1: Max Pack Phase [more simple] (Days 11-23)
Option 1: Max Pack Phase: The following checklist on Page 7 for the products and eating regime will
help you make sure you take all of the recommended AdvoCare products each day and eat correctly
to achieve the best results. Use the Food Portion Chart on Page 8 to determine the eating portion
size for your weight (Small, Medium, Large).
Drink about 1 gallon of water per day. Toxins and/or fat is being released into your body elimination
system and you have to remove them by flushing them out with lots of water. Add slices of lemon to
your water for additional benefit. (Note: SPARK™, Meal Replacement or Muscle Gain shakes, and tea
count towards your daily water consumption)
Space your meals 2 to 3 hours apart throughout the day. No longer and no less, so blood sugar levels
become balanced. Some people find it helpful to set an alarm on their cell phone as a meal time
reminder. See page 8 for Food Portion Chart and page 9 for Recommended Food & Menu Ideas.
EAT CLEAN. Processed foods do not tell your body that you are full and contain many calories that
have no nutrition. Eat nutrient dense whole foods as outlined on the “Food Portion Chart” and
“Recommended Food & Menu Ideas”.
Do not skip meals, over eat OR eat less than the required amount. Not eating is just as much of a
cheat as overeating! This is not a diet, and we need to strengthen your metabolism through feeding
the body. If you are very active or doing intense workouts, be sure to add a 6th meal as noted below,
or get back with your AdvoCare coach to tweak your portions.
Meal Food Combination Recommendations
Example of a typical day:
Meal 1
Meal Replacement Shake or Protein, Carbohydrate & Vegetable
Meal 2
Healthy Fat & a Fruit
Meal 3
Protein, Carbohydrate & Vegetable
Meal 4
Healthy Fat & a Fruit
Meal 5
Protein & Vegetable (Carbohydrate optional)
**You may add extra green veggies at anytime on any day
***If you are doing intense workouts, add a carb serving with a protein serving or a Muscle Gain
immediately post workout as a 6th meal.
Reminder: NO FRIED FOOD, NO REFINED OR WHITE FLOUR/RICE, NO ALCOHOL, NO
SUGAR, NO DAIRY
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Hunger Buster Tips:
1. Make sure you are drinking lots of water: a majority of it in the beginning of the day.
2. Don't let the day get away from you: if you get so busy that you delay your mid-morning snack and
put off lunch... well, hunger comes knocking.... LOUDLY.
3. To fight night-time munchies: Evaluate your fatigue... When we are tired, our body "thinks" it wants
food to get back some energy. If you are roaming around the house at night and think you are hungry,
brush your teeth and get to bed. Another option would be to take (3) Catalyst and then get to bed.
4. If you get hungry before the next snack/meal 2 to 3 hour time span, drink 16 oz of water.
5. If you must eat something in the evening after all 6 snacks/meals are done, have an extra serving
of vegetables.
6. If you need more appetite control, try MNS Max Appetite Control rather than the MNS Max Energy
or MNS Max 3.
7. Drink another SPARK™ serving for that time of day that the munchies come.
8. REMEMBER: as your body REALLY gets "hot" burning up a lot of fat, you might feel hungrier.
Being hungry IS NOT a negative! It means your body is burning up calories and it needs to burn up
more stored fat to use as energy.
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Step 2: Option 1: Max Pack Phase (Days 11-23)
Day
11
Day
12
Day
13
Day
14
Day
15
Day
16
Day
17
Day
18
Day
19
Day
20
Day
21
Day
22
Day
23
When
□ □ □ □ □ □ □ □ □ □ □ □ □
Immediately
Upon rising
(Empty
Stomach: ES)
□ □ □ □ □ □ □ □ □ □ □ □ □
20-30 minutes
later
(Meal 1)
□ □ □ □ □ □ □ □ □ □ □ □ □
Mid-Morning
Snack (Meal 2)
□ □ □ □ □ □ □ □ □ □ □ □ □
20-30 minutes
before Lunch
or Dinner
(ES)
□ □ □ □ □ □ □ □ □ □ □ □ □
Lunch (Meal 3)
□ □ □ □ □ □ □ □ □ □ □ □ □
Mid-Morning
Snack (Meal 4)
□ □ □ □ □ □ □ □ □ □ □ □ □
45 minutes
before Dinner
(ES)
□ □ □ □ □ □ □ □ □ □ □ □ □
Dinner (Meal 5)
□ □ □ □ □ □ □ □ □ □ □ □ □
Optional (Meal
6) if active or
intense
workout
What
 Drink a Spark
 Take 1st MNS “before
breakfast”
pack
 Take (3) Catalyst
(optional)
 Take (1) ThermoPlus
(optional)
 Drink a Meal
Replacement Shake
OR a Protein, Carb, &
Vegetable
 Take (2) OmegaPlex
(optional)
 Eat a Healthy Fat & a
Fruit OR Drink a
Muscle Gain Shake
(optional) & eat a Fruit
 Drink a Spark
 Take 2nd MNS “before
lunch” pack
 Take (3) Catalyst
(optional)
 Take (1) ThermoPlus
(optional)
 Eat a Protein, Carb, &
Vegetable
 Take 3rd & 4th MNS
“WITH breakfast of
lunch” packs
 Eat a Healthy Fat & a
Fruit OR Drink a
Muscle Gain Shake
(optional) & eat a Fruit
 Take (2) LeptiLean
(optional)
 Eat a Protein, Carb, &
Vegetable
 Take (2) OmegaPlex
(optional)
 Eat Carbohydrate & ½
serving of Protein OR
drink a Muscle Gain
Shake (optional)
** Reminder: Day 24 is a FREE day to eat what you want, but remember to take your AdvoCare products as recommended
above.
is a day youReset
can eat/ Fat
without
a “pattern” – just
(choose moderate portions)
Step This
2: Metabolism
Burning
P don’t
a g e overeat
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Step 2: Option 1 Max Pack Phase (Days 11-23)
Food Portion Chart for Meals / Eating
Under 140 lbs = Small (S)
Meal
Replacement
(MR)
Muscle Gain
(MG)
Shakes
Small (S)
Under
140lbs
Serving Size
Medium (M)
141-224 lbs
Serving Size
Large (L)
225 lbs +
Serving Size
MR: 1 packet
MG: 1 scoop
MR: 1 packet
MG: 2 scoop(s)
MR: 1 packet
MG: 3 scoop(s)
141-224 lbs = Medium (M)
Protein
Fruit
Vegetables
225 lbs + = Large (L)
Low/Med
Glycemic
Cabs
3 oz meat
or
5 egg whites
1/2 fruit
or
1/4 cup
3/4 cup
1/4 cup
or
2 oz
5 oz meat
or
8 egg whites
1 small fruit
or
1/2 cup
1 Cup
1/2 cup
or
4 oz
8 oz meat
or
12 egg
whites
1 large fruit
or
3/4 cup
1 1/2 cups
3/4 cup
or
6 oz
Healthy Fats
Nuts: 1/8 cup
Avocado: 1 oz
Peanut or Almond
Butter: 1 Tbsp.
Olive Oil: 1/2 Tbsp.
Eggs: 2 egg yolks
Nuts: 1/4 cup
Avocado: 2 oz
Peanut or Almond
Butter: 2 Tbsp.
Olive Oil: 1 Tbsp.
Eggs: 3 egg yolks
Nuts: 1/4 cup
Avocado: 2 oz
Peanut or Almond
Butter: 2 Tbsp.
Olive Oil: 1 Tbsp.
Eggs: 4 egg yolks
Choose
From:
Meal
Replacement
Shakes
Muscle Gain
Shakes
**If you do not
eat enough
protein based on
this chart, it is
highly
recommended
to incorporate
Muscle Gain as a
Protein
substitute.
White Fish,
Salmon,
Tuna,
Chicken,
Turkey Breast,
Ground
Turkey,
Egg Whites
**Rinse
canned tuna
or chicken
before using
Grapefruit,
Green
Apples,
Peaches,
Pears,
Any berries,
Plums,
Prunes,
Papaya,
Oranges,
Cantaloupe,
Honeydew,
Kiwi,
Banana,
Cherries,
Figs,
Lemon/Lime
Asparagus,
Any green
salad,
Green beans,
Peppers,
Spinach,
Onions,
Tomatoes,
Cucumbers,
Celery,
Cauliflower,
Collard
Greens,
Cabbage,
Broccoli,
Sweet
potato,
Yams,
Brown rice,
Oatmeal,
Black beans,
Quinoa
Nuts: Almonds,
Cashews,
Walnuts,
Seeds
Avocado,
Peanut Butter,
Almond Butter,
Olive Oil,
Eggs Yolks
Do Not:
Do not add
any fruit, milk,
juice
Do not fry
No skin
No breading
Do not
choose
canned or
dried
Do not cook
in
oil
Do not
choose
instant rice
or
oatmeal or
add oil to the
carbs
Nuts: Do not use
sugar coated or
salted nuts.
Peanut Butter: Do
not use PB with
added sugar, oil or
salt.
Olive Oil: Do not
cook – use only
raw.
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Step 2: Max Phase (Days 11-23)
Recommended Foods & Menu Ideas
Drink Tons of WATER!! Try to drink 8-10 glasses. Water will help to move the
toxins out of your system, otherwise they will be reabsorbed).
Eat More:
(Goal is to “starve” the toxins)
 Fresh/Raw Fruits and Veggies
 100% Whole Grain Rice (Brown rice, Wild rice), Quinoa
 Oatmeal
 Chicken, Fish, Turkey Breast, Ground Turkey
 Almond Milk, Rice Milk
 Healthy Fats: Avocado, Olives/Olive Oil, Raw Nuts/Seeds (unsalted and not coated with anything)
 Peanut or Almond Butter (no sugar or oil added)
 Beans, Lentils
 Chicken or Vegetable Broths
 Hummus (without the oil)
 Fresh Diluted Juices, Herbal Teas
 Garlic, Spices, Herbs, Fresh Salsa, Taco Seasoning (low sodium)
 For cooking, use water, broth, lemon juice, or the non-stick spray with no calories/fat (do not use oil)
Avoid or Minimize:
(These products keep toxins alive, like throwing fuel on a fire)
 Alcohol
 Coffee, Sodas, Energy Drinks (only drink SPARK™ or SLAM™)
 White foods/Starches (e.g. white pasta, bagels, white bread, white rice, processed foods, crackers,
chips)
 Sauces or Cooking with Oils
 Sugar, Honey, Desserts - (except for fresh fruits - these are good sugars)
 Cheese & Mushrooms (both are “molds” and will help keep toxins alive)
 If at all possible, avoid Dairy Products (cow’s milk, yogurt, butter, etc…dairy products contain lots of
sugars and will feed the toxins)
 Fatty Foods, Fried Foods, Fast Foods, Meat with skin or breading
 Ground beef or fatty meats. Turkey meat is much better and you can season it to taste!
 Salad dressings (due to the fat and oil content – use Salsa or fresh squeezed lemon juice and spices
instead)
 Canned fruit or vegetables
 Dried fruit coated with sugar
 Instant rice or oatmeal (cook the real deal)
The energy & physical transformation you experience during the Max Pack Phase will be accelerated and enhanced by your ability
to be a CHAMP during the full 24 Day Challenge. Choose to be outstanding during your challenge so that your body can live &
move at its full potential. Your mental resolve will determine your physical result and your physical result will then allow you to be
more – mentally, emotionally and spiritually.
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Grocery Shopping Guide
WHAT FOOD SHOULD I HAVE IN MY HOME ON A REGULAR BASIS TO MAKE OPTIMAL
CHOICES FOR MY HEALTH AND WELLNESS?
Looking and feeling healthy is created by a lifestyle you design for yourself to achieve
your well being. It is an active process of becoming aware of and making choices...
Organic if you can - Our world is becoming more and more tainted with dangerous chemicals. In
an attempt to increase production and capture bigger market shares, the use of fertilizers, pesticides,
food additives; such as dyes and preservatives has become so prevalent that "artificial ingredients"
are now outnumbering "natural ingredients" on many food content labels. It is the opinion of many
experts that this ever-increasing use of artificial fertilizers, pesticides, and chemical additives has a
direct correlation to the ominous rise in cancer rates and other health problems.
Organic foods are rapidly becoming recognized as a logical alternative in this chemical-laden world.
The focus on environmentally-sound agricultural methods and "sustainable" agriculture is getting the
attention of many who are now concerned about what they're eating as well as the environment.
Organic food is a reliable and safe alternative to the issues regarding conventionally grown,
processed, and packaged foods.
Recommended Portion size at each sitting is in parentheses - ** is unlimited.
Proteins / Meats / Grains:
Dry roasted nuts like Almonds, walnuts, hazelnuts etc. (2oz – about 24 almonds)
Skinless, boneless chicken breast (3 to 4 oz for women and 4 to 6 for men, palm size, 1 inch thick)
Lean meats in whole form, not ground/Fat trimmed. (3-4oz for women & 4-6oz for men. Palm size, 1
inch thick)
Fish that swim like Halibut and Salmon etc. (3 to 4 oz for women and 4 to 6 for men, palm size, one
inch thick)
Tuna canned in water (1 can)
AdvoCare Meal Replacement Shakes for breakfast most days. (Do not add anything but water and
ice)
AdvoCare Bars for fast complete snacks or meals on the go. (larger men may need 2 if under 150
cal.)
Lentils – any type of natural beans or legumes. (1 cup to 2 cups prepared)
Oatmeal – Old Fashioned Rolled oats with no added sugars or flavors. Oat Bran. (½ cup dry)
Splenda, sucralose or Stevia to sweeten
Green tea
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MORE OPTIMAL CHOICES FOR MY HEALTH AND WELLNESS!
Fresh or frozen Fruits and Vegetables (not canned): Recommend you have with protein.
Avocado (1/4 to ½)
Peas (up to 2 cups)
Yams/sweet potatoes (1/2 your fist)
Lettuce and other leafy greens (**)
Broccoli (**)
All berries (up to 2 cups)
Green beans (**)
Apples (1)
Asparagus (**)
Bananas (1)
Spinach (**)
Cantaloupe/honeydew (1 cup)
Tomatoes (**)
Pineapple (1 cup)
Cucumber (**)
Oranges 1
Carrots (1 large or 1 cup mini’s)
Grapes (1 cup)
Corn (1 cup or 1 ear)
Mango/kiwi and other tropical’s (1 cup)
Edamame – soybeans (1/2 to up to 2 cups)
Pastas / Oils / Condiments:
Olive oil, Expeller pressed vegetable oils, sesame oil. (1tbsp.) All types of vinegars.
Bragg’s soy protein – to replace soy sauce. (drops)
Deli Chicken and Turkey that is not processed, “added” to, or “pressed/ formed together. (3-6oz)
Brown rice and whole wheat or brown rice pasta (1/2 cup prepared)
An array of fresh and/or bottled herbs and spices for seasoning (**)
Fresh Mint, Lemons/limes and 100% cranberry juice for flavoring water. (**)
Egg starters – egg whites (1 to 4 eggs depending on protein needs)
Mustard, relish, pickles, low fat mayo (1tablespon)
Zero calorie butter spray
Whole grain bread, rice or rye crackers. (1 slice, 5 crackers)
AdvoCare Muscle gain Vanilla for adding protein to just about anything (1 to 3 scoops)
AdvoCare Multivitamin and minerals CorePlex, antioxidant plus, OmegaPlex, Probiotic and other
personalized supplements for your goals.
AdvoCare SPARK™ and REHYDRATE™ (1 to 4 servings)
Soy milk (1 cup)
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WHAT FOOD SHOULD I NOT HAVE IN MY HOME ON A REGULAR BASIS. WE DIDN’T WRITE
NEVER….WE WROTE “NOT ON A REGULAR BASIS”.
Wellness in an on-going lifestyle which requires taking responsibility & making healthy
choices.
Palm, palm kernel or sunflower oils
Nothing ever with Hydrogenated oils – Fractioned is fine, that is totally different
Never anything with High fructose corn syrup
Butter
Margarine
Mayonnaise
Table Sugar
Anything fried
Fruit juices
Cereal!!!
Dairy – On occasion dairy is fine but not a staple – part skim mozzarella cheese is best.
Bottom feeder seafood like lobster and shrimp – this is my weakness!!
Nothing with bleached, unbleached or enriched flours….always whole grain. No Chip, donuts,
pastries, crackers.
POP!
Alcohol- get when you are having a social gathering not for regular use.
White sauces
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Step 2: Max Pack Phase (Days 11-23) Menu Ideas
Speak with person who introduced you to the 24 Day Challenge we
have a Cookbook……More Recipes!
Cooking ideas – Experiment with different spices. Use these on your meats, carbs and veggies. It is
what will add flavor to all your food. Try to stay away from the spices that have sodium contents over
600 per serving.
 Veggies – Any veggie that can be cooked: put into a pan and use an all-purpose seasoning on
it.... Let them brown well before turning them. It tastes great! Will make eating veggies very
easy.
 Eggs - Get fresh basil (found in the salad area in grocery store in small plastic container), tear
up and put into eggs as they cook. Also add some fresh spinach. Feel free to experiment with
different herbs and spices in the eggs as well!
 Meats - Making pre and post-cooked marinades will help the flavor of the meat by 100%. If you
have olive oil in your menu, save it for the post cooked marinade!
o Pre-cooked - Mix low sodium soy sauce, mixture of seasonings, chopped basil, and
spoon full of fancy mustard or A1 and mix it with a small amount water. Let meat sit in
for at least 20 minutes and then BBQ or bake in oven.
o Post-cooked - add olive oil (the amount on your “food portion guide”), basil, seasoning,
little low sodium soy sauce, mustard again if desired and mix cut up meat into the sauce
and then pour over complex carbs (brown rice, quinoa etc.) or salad
Shakes
Do what is the most convenient for you. However, if you’re looking for a little more creativity, here are
some awesome things you can do with your shakes:
IN A BLENDER.......combine......
 Vanilla or Berry flavor Meal Replacement shake:
o 4 ice cubes
o 6 oz of water for thick shake, 8 oz for thin shake
o Add a tablespoon (Powdered Peanut Butter to the Vanilla – Yummy!)
 Chocolate Meal Replacement shake:
o 4 ice cubes
o Add a tablespoon (Powdered Peanut Butter)
Oatmeal
You can cook the oatmeal however you are use to. To add a “kick” of flavor, when you are letting the
oatmeal come to a boil, you can throw in: cinnamon, raisons, chopped walnuts. You can sweeten with
fresh fruit.
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Dinner or Lunch
TACO Salad:
Ground turkey meat w/Taco Seasoning packet – OR place 6 chicken breasts, 1 c. water, and a pack
of taco seasoning in the crock-pot, and voila!
Shredded chicken breast
Pinto or Black Beans
Tomatoes
Onions (scallion onions)
Lettuce
Olives
Salsa
(To make the tacos crunchy on the outside, place them in oven on a cookie sheet and let sit for about
10 minutes, 300 degrees)
SPAGHETTI over vegetables:
For meat sauce, combine: Ground Turkey, Tomato Paste (with water), Onion, Tomato, and Garlic
cloves on top of steamed veggies.
Grilled chicken with veggies is good too.
SALADS:
You can be so creative with salads. Fresh Salsa is always safe. So make a taco salad and add pinto
beans/black beans, ground turkey meat, even guacamole! Also, for dressing on your Taco Salad, use
the taco packet seasonings and fresh squeezed lemon.
If you want a chef salad, then cut up every veggie you like, add chicken, add a boiled egg, and throw
some onion and garlic in for flavor. There is so much taste with the meats and seasonings; it is not so
bad without the 5 cups of Ranch dressing!
CHICKEN RECIPES:
 Place fresh or frozen chicken in PYREX dish.
 Use water, lemon juice, vegetable broth or cooking spray on the bottom so chicken won’t burn.
 Sprinkle seasoning of your choice on top.
 Cook chicken at 400 degrees for 1 hour and 20 minutes.
 Serve with:
1. Wild Brown Rice. But instead of using ALL water to bring rice to a boil, add pineapple and
the pineapple juice and bring to a boil. Then the rice will soak up the pineapple juice and it’s
a sweeter taste!
2. Try Brown rice, or Quinoa (ancient grain w/the most fiber of all grains- serve like rice)
3. Veggies. You can cut up some veggies and place in a pan. Add water, lemon juice,
vegetable broth or cooking spray so it won’t burn the veggies. Add some garlic and onion to
the mix and sauté.
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CHICKEN SKEWERS:
What do you like on your SKEWERS? Here’s a suggestion:
 Cut up raw chicken, red onions, peppers, tomatoes, etc. Make each skewer different! It’s great
to add pineapple to the mix for a sweet taste!
 You can also make Pineapple wild rice, or brown rice, and place skewers on top.
 Great for the summer!
CHICKEN LETTUCE WRAPS:
 Cook up ground chicken breast (or lean ground turkey), chopped onions, peppers, green
beans, etc. (add pineapple to the mix for a sweet taste).
 Add in spices (i.e. taco /fajita seasoning) or a low carb sauce.
 Peel iceberg lettuce leafs and spoon in mixture.
 Wrap it up and eat!
CHICKEN MARINARA:
 Place fresh or frozen chicken breast in PYREX dish.
 Pour fresh marinara sauce (in refrigerated section of grocery store) all over the top of chicken.
Cook chicken in PYREX at 400 degrees for 45-60 minutes.
 Serve with broccoli or veggie of choice and/or brown rice.
SALMON/FISH:
If you get fresh salmon, that’s great, but you can usually also buy it frozen for a better price.
 Spray the PYREX pan with cooking spray, or use water then put fish in.
 Top with cut lemons, red onion, and garlic cloves. Pepper is good seasoning too.
 Cook only for ½ hr to 45 minutes on high (400 degrees). You don’t want to cook fish too long
or it will dry out. They key is to cook on a high temp for a short time period.
 Serve with brown rice, Wild Rice, Salad, a piece of bread (100% Stone Ground) and Veggies.
Snack Ideas
o
o
o
o
o
o
o
o
o
2 Tablespoons of Natural Peanut Butter and apple slices
Boiled Egg and a Pear
2 Tablespoons of Natural Peanut Butter on celery.
½ Grapefruit and 1 Egg and 2 Egg Whites scrambled
2 ounces of Lean Turkey rolled with Avocado
Soy Chips and Soy String Cheese Stick
2 ounces of Raw Almonds and a piece of Fruit.
½ Banana and 1 spoonful of all Natural Peanut Butter
Almond Milk, Rice Milk or Soy Milk and 1 serving of a High Protein Cereal
“Fast Food” Eating
Helpful tips if you have a busy work schedule...
At some point you will have to cook a little something. Make it simple on yourself. When you are
shopping and/or preparing for your meals, do the following:
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1. First, cook all of your fresh or frozen (seasoned) chicken and put it in an air tight container. This will
help by allowing you to pull quickly from the fridge during the week.
2. Buy the already pre-made packaged salad. Use salsa for the dressing.
3. If necessary, buy your veggies frozen then cook a portion for each meal.
4. If you like tuna, buy it in the packets so you can open it and eat it without having to drain (they
come pre-seasoned also). Great for lunches and pack 17 grams of protein!
5. Frozen fruit into a blender with the AdvoCare shakes makes a great meal and are crucial for
breakfast to ensure great success! (Only on the 10 day cleanse or on a Refuel day in Step 2)
If you get home late in the evenings and can’t cook dinner, OR you might want to go out, here are
some helpful places to eat while on the Cleanse:
 Baja Fresh: “Side by Side” meal. Order it without the cheese or sour cream- and the portions
are HUGE so feel free to share or take ½ home. Grab a glass of water and put some lime in it
and you’re set!
 Subway: “Salads” No dressing - but you can have salsa over it or squeeze fresh lemon!!!
 Sweet Tomatoes: Be on guard here for hidden sugars and white flour. Use fresh lemon to
squeeze over your salad as a dressing, avoid the soups that are cream of anything. Just be
certain to stay away from the high fat, white sugar and white flour items.
 Chipotle: Order a “bowl” with chicken, black beans, salsa, lettuce and no rice, no cheese.
 Almost anywhere you go will have a chef salad or grilled chicken, etc. Don’t be afraid to ask for
exactly what you want to eat....even if it’s not on the menu! Mix and match.
For a “Sweet Tooth”
Cut up an apple into thin slices. Spray the pan with the non stick spray so the apple doesn’t burn.
Cook on med-high and sprinkle cinnamon over the apple slices.
Also, if you like peaches, you can pour the ½ cup of the frozen peaches into the saucepan. Add a cup
of water and it will thaw-out as it simmers. Once thawed in the saucepan, add cinnamon for a
“cobbler taste”. Its good warm!
**This particular program regime is created by AdvoCare Independent Distributors and not
through AdvoCare corporate. Please consult your health care provider before making any
dietary or fitness modifications.**
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24 Day Challenge Step 2 Max Pack Phase

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